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06.29.2017

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FullSizeRenderANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Barbell Row
5 x Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch Doubles
Warm-up as needed before completing the following Full Snatch movement workload every :90 second for 7 Rounds total.

7 Rounds, Every :90 = 2 x Snatch

Notes: Target range of weight should be around 80-85% of last week’s best lift (from snatch day…).

Post scores to comments.

“An Engaged Couplet”
Complete for time
9 x Muscle-ups
12 x Box Jumps(24/20”)

7 x Muscle-ups
12 x Box Jumps (24/20”)

5 x Muscle-ups
12 x Box Jumps (24/20”)

3 x Muscle-ups
12 x Box Jumps (24/20”)

1 x Muscle-ups
12 x Box Jumps (24/20”)

Notes: Muscle-Up scaling options are as follows. Modified Muscle-ups substituted at 18-14-10-6-2 reps per respective round. Pull-ups and Ring or Static Dips are 18 reps Pull-ups + 18 reps Dips, 14 x Pull-ups + 14 x Dips, 10 x Pull-ups + 10 x Dips, 14 x Pull-ups + 14 x Dips, 14 x Pull-ups + 14 x Dips (2:1+2:1 for the obsessively specific out there..) per respective round. Box Jumps Rx+ = 30/24”.

Post scores to comments.

Skill Development
– Slay GOATS
– Mobilize

Samy Daghir

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